Each exercise follows a 4-1 tempo — 4 seconds down, 1 second up. If it’s a dumbbell chest press, you’ll press the weight up as explosively as possible, and then slowly lower down for a 4-count. By controlling the eccentric phase, you’ll churn through your muscle fibers, capitalize on the second half of the lift, and tap into new growth stores.

Crush a bit, embrace the sizzle, and get after it. BOOM.

[UPWOD Nº42] The Hulk Smash Chest & Triceps Workout

TECHNIQUE TIP: Tempo is paramount in UPWOD Nº42. For all sets, you’ll lower/release for 4 seconds and press/contract for 1 (or as explosively as possible). Fight through the burn and try to land in the rep ranges above.

*Bonus info for each exercise:

1. Incline Barbell Bench Press —you can also do these with dumbbells. Squeeze your upper chest together at the top of each rep.

2. Dumbbell Chest Press — lower the weights down to chest height. Squeeze your chest together at the top.

3. Dips — lean forward slightly to target your chest. Lower down until your triceps are parallel with the ground.

4. [SUPERSET] (a) High Cable Crossovers + (b) Low Cable Crossovers— (a) set a cable station so that it’s in-line with your upper chest. Bring the cables down diagonally and squeeze your chest together at the bottom. (b) Set a cable station as low as possible. Keep your arms locked and bring the cables up diagonally out in front of your chest. Squeeze your chest together at the top.

5. Overhead Triceps Extensions— place both hands under the top half of a dumbbell. Squeeze your triceps at the top and lower down as far as possible.